Relieve 緩解412Please respect copyright.ＰＥＮＡＮＡpI3jE4eM84
Situation 情境/情況412Please respect copyright.ＰＥＮＡＮＡvlEs2RhWKT
Selection 選擇412Please respect copyright.ＰＥＮＡＮＡ3ZncbUJdAI
Accurately 準確412Please respect copyright.ＰＥＮＡＮＡPlVYXTfSt4
comfortable 舒服的412Please respect copyright.ＰＥＮＡＮＡYC2Le67JQF
emotion-related 情緒相關412Please respect copyright.ＰＥＮＡＮＡ1uOzxaiFXA
pressured 壓力大412Please respect copyright.ＰＥＮＡＮＡaW0AtZ6fXi
1.(Situation selection)（情境選擇）412Please respect copyright.ＰＥＮＡＮＡBrPc9SkybW
我們在酒吧，我們會感到舒暢：在面對課本時，我412Please respect copyright.ＰＥＮＡＮＡAFsjjUBZYh
們會感到有壓力。情境選擇涉及選擇避免或接近某412Please respect copyright.ＰＥＮＡＮＡ1H22EPlssl
些特殊的情況。選擇避免開或減少 某些情境時，我412Please respect copyright.ＰＥＮＡＮＡJ8qVuz4IBa
們可以減低出現相對應情緒的機會；反之，如果想412Please respect copyright.ＰＥＮＡＮＡV4MO5cV9gy
引引起某些特定情緒，我們可以主動進入相關的情412Please respect copyright.ＰＥＮＡＮＡVa3ogaJVUw
境中。我們在客廳中，也常常用到這些技巧。 想緩412Please respect copyright.ＰＥＮＡＮＡaGBxwhQ7Vf
解緩解壓力，我們可以選擇暫時放下工作，離開令412Please respect copyright.ＰＥＮＡＮＡmp6sFqgvQz
自己覺得有壓力的環境。又或者想感受快感時，便412Please respect copyright.ＰＥＮＡＮＡX4aRA6H7eD
會約好友把酒談歡不過，要善用這招並不容易，因412Please respect copyright.ＰＥＮＡＮＡC9UkmWJ2xo
為人很難 準確的預料未來的情緒反應，與多年不見412Please respect copyright.ＰＥＮＡＮＡJ3ZezmaWuq
的朋友聚舊，最後會有什麼反應，很難說得準。故412Please respect copyright.ＰＥＮＡＮＡuP1ulr8Nhm
此，我們往往無法準確而適當地判斷應避免或接近412Please respect copyright.ＰＥＮＡＮＡtZKesjYOGw
某種情境。412Please respect copyright.ＰＥＮＡＮＡwBc4wkp2zH
We can think of many emotion-related situations.412Please respect copyright.ＰＥＮＡＮＡNDLt2mpTEK
In the bar, we will feel comfortable: when faced with textbooks , we will feel pressured. Situational selection involves choosing to avoid or approach certain special situations. When choosing to avoid or get412Please respect copyright.ＰＥＮＡＮＡfF0XHMIDQT
rid of certain situations, we can reduce the chance of corresponding emotions; on the contrary, if we want to induce certain emotions, we can take the initiative to enter related situations. We often use these techniques in our daily lives. If we want to relieve stress, we can choose to temporarily lay off work and leave an environment that makes us feel stressful. Or when you want to feel pleasure, you will ask your friends to have a drink and have fun.412Please respect copyright.ＰＥＮＡＮＡj3Lbx8txAz
It is not easy to make good use of this trick , because it is difficult for people to accurately predict future emotional reactions, and what will412Please respect copyright.ＰＥＮＡＮＡrzRBo9f17U
happen in the end when you get together with412Please respect copyright.ＰＥＮＡＮＡuH9tIhdx5D
friends you have not seen for many
years It's hard to be precise. Therefore, we are412Please respect copyright.ＰＥＮＡＮＡAOKeCxF7mP
often unable to accurately and appropriately judge412Please respect copyright.ＰＥＮＡＮＡLu2YHokNHf
which situations to avoid or approach.412Please respect copyright.ＰＥＮＡＮＡHr4mavv5iv
Modification 調整/修改412Please respect copyright.ＰＥＮＡＮＡiSMcOmCDHM
2.(Situation modification)(情境調整)412Please respect copyright.ＰＥＮＡＮＡdN7ij5DzaN
有時我們縱使難以選擇周圍的情境但仍可靠的個人412Please respect copyright.ＰＥＮＡＮＡiMtdzzRziR
行為調整。情境調整是修改外在，周圍（而非內心412Please respect copyright.ＰＥＮＡＮＡc6vJcxob46
世界）的情境以改變環境帶來的情緒影響。例如如412Please respect copyright.ＰＥＮＡＮＡmavtxmvJ9a
果我們突然遇上上前度的話 ，我們可透過預測自身412Please respect copyright.ＰＥＮＡＮＡMEcVhGBS38
情緒和可能出現的反應去決定要不要和他（她）說412Please respect copyright.ＰＥＮＡＮＡXVVIXIbsDx
話，又或者調節個性的內容，身體距離等，造成不412Please respect copyright.ＰＥＮＡＮＡ0Dx92JSpm4
想要或達致想要的情緒，如避免尷尬， 或保留自然412Please respect copyright.ＰＥＮＡＮＡucgjDrLOo8
。412Please respect copyright.ＰＥＮＡＮＡYufUpVcts1
Sometimes, even though it is difficult to choose the412Please respect copyright.ＰＥＮＡＮＡzq5S6y26Gf
surrounding situation, we still rely on personal412Please respect copyright.ＰＥＮＡＮＡ1oUbbhtFqs
behavior adjustment. Situational adjustment is to412Please respect copyright.ＰＥＮＡＮＡbhLTRpL0Fx
modify the external and surrounding (not the inner412Please respect copyright.ＰＥＮＡＮＡU0TpeW0its
world) situation to change the emotional
impact of the environment. For example, if we412Please respect copyright.ＰＥＮＡＮＡ4dnJM3lRG2
suddenly meet the former degree, we can predict412Please respect copyright.ＰＥＮＡＮＡ2YtSXFhdgN
our own emotions and possible reactions to decide412Please respect copyright.ＰＥＮＡＮＡf7L8UdImtD
whether to talk to him or her, or adjust the content412Please respect copyright.ＰＥＮＡＮＡFLkiRHwniJ
of the conversation, physical distance, etc., to412Please respect copyright.ＰＥＮＡＮＡ8W0LqEFZC5
avoid unwanted or achieve Desired emotions,412Please respect copyright.ＰＥＮＡＮＡ7fpKLrqaiJ
such as avoiding embarrassment, or staying as412Please respect copyright.ＰＥＮＡＮＡAnwd0zcJth
natural as possible.412Please respect copyright.ＰＥＮＡＮＡnj5qxNhOXN
Attentional 注意412Please respect copyright.ＰＥＮＡＮＡy2MgqYWvqV
Deployment 部署/ 投放412Please respect copyright.ＰＥＮＡＮＡfkc5YB7ddx
3.(Attentional deployment)(注意投放)412Please respect copyright.ＰＥＮＡＮＡLQHuk94jPH
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠412Please respect copyright.ＰＥＮＡＮＡIiVkwfIZLL
的個人行為調整。雖然如此，四周環境及他人的反412Please respect copyright.ＰＥＮＡＮＡtC7ltMRN6n
應甚至可能不如我們預期。我們的周圍環境和生活412Please respect copyright.ＰＥＮＡＮＡlG6PGL3IcV
之中實際上還充滿了許許多多其他事物 ，而部分的412Please respect copyright.ＰＥＮＡＮＡYzIDiaqmWt
事物會超過大機會引起適當的情緒反應。這個將注412Please respect copyright.ＰＥＮＡＮＡsIE0kjwjvc
意力集中或轉移開的過程，就是注意投放。其中一412Please respect copyright.ＰＥＮＡＮＡ3SpFzaet8w
種主要方法是轉移
視線（分散注意力），例如如果求職受挫，可以選412Please respect copyright.ＰＥＮＡＮＡI0BatLSzSQ
擇專注 下次面試機會或自己的其他興趣，這樣我們412Please respect copyright.ＰＥＮＡＮＡDcQGMzM1XP
可以減少相關情緒的出現及其帶來的影響。適用範412Please respect copyright.ＰＥＮＡＮＡ94fz02gmmu
圍方面，有研究指出，它在應對高強度的情緒時，412Please respect copyright.ＰＥＮＡＮＡFMjsypRSfl
由於易於應用，因此比起其他 方法有效。而且，沉412Please respect copyright.ＰＥＮＡＮＡfoERgNXCGc
思（反芻）和憂慮（令人擔憂）等也算是把關注由412Please respect copyright.ＰＥＮＡＮＡlx9hMaGC7U
情緒分散至思考，以免直接受情緒影響的方法，不412Please respect copyright.ＰＥＮＡＮＡLaQa1vILLw
過這些方法可能會使人的思想集中在而不是情緒上412Please respect copyright.ＰＥＮＡＮＡbXQthQDIQl
，最後 “樹洞香港Futee Thisking heent”可能會適度412Please respect copyright.ＰＥＮＡＮＡ9IYXXpYwDV
得其反，造成造成的情緒影響。412Please respect copyright.ＰＥＮＡＮＡXSCzzTMdKg
Sometimes even though it is difficult to choose the412Please respect copyright.ＰＥＮＡＮＡ6MPhJraoeA
surrounding situation, we still rely on personal412Please respect copyright.ＰＥＮＡＮＡzxE2Ej4q2o
behavior adjustment. Even so, the surrounding412Please respect copyright.ＰＥＮＡＮＡrN9pa7HLfb
environment and the reactions of others may still412Please respect copyright.ＰＥＮＡＮＡCXC3QlS8TG
be worse than we expected. Our surrounding412Please respect copyright.ＰＥＮＡＮＡSGq20q4yey
environment and life are actually full of many other412Please respect copyright.ＰＥＮＡＮＡNfdCZpK2yc
things, and some things have a greater chance of412Please respect copyright.ＰＥＮＡＮＡ4ivs9gqoOn
eliciting appropriate
emotional reactions. This process of focusing or412Please respect copyright.ＰＥＮＡＮＡHDzQwgdYLd
removing one's attention is to pay attention. One412Please respect copyright.ＰＥＮＡＮＡnRNCTPOR1D
of the main methods is to distraction. For example,412Please respect copyright.ＰＥＮＡＮＡ5ha87akzDQ
if you are frustrated in your job search, you can412Please respect copyright.ＰＥＮＡＮＡJTyJeYyHGH
choose to focus on the next interview opportunity412Please respect copyright.ＰＥＮＡＮＡD5IH9ioe9E
or your other interests, so that we can reduce the412Please respect copyright.ＰＥＮＡＮＡFtus9xI6q7
appearance of related emotions and their impact.412Please respect copyright.ＰＥＮＡＮＡ2gELXKvkQN
In terms of scope of application, some studies412Please respect copyright.ＰＥＮＡＮＡiSGaMUMGPj
have pointed out that it is more effective than other412Please respect copyright.ＰＥＮＡＮＡ7x2tYmL6n0
methods because it is easy to apply when dealing412Please respect copyright.ＰＥＮＡＮＡi7zbRuur63
with high-intensity emotions. In addition,412Please respect copyright.ＰＥＮＡＮＡamxcZwb0QI
rumination and worrying can also be regarded as412Please respect copyright.ＰＥＮＡＮＡnVXT0sKDwr
methods for distracting attention from emotions to412Please respect copyright.ＰＥＮＡＮＡBh1NeWq6qB
thinking, so as not to be directly affected by412Please respect copyright.ＰＥＮＡＮＡ3h17hpOWSI
emotions, but these methods may cause people to412Please respect copyright.ＰＥＮＡＮＡz1fXeWt7z4
focus on negative emotions, which may be412Please respect copyright.ＰＥＮＡＮＡ8GRKg6Ot6Y
counterproductive
in the end. , Causing greater emotional impact.412Please respect copyright.ＰＥＮＡＮＡj1WSGfaA8o
"Tree Hole Hong Kong Futee Thisking heent412Please respect copyright.ＰＥＮＡＮＡsIWDDt70PO
Cognitive 認知性412Please respect copyright.ＰＥＮＡＮＡUTFcfWnRo1
change 改變/變化412Please respect copyright.ＰＥＮＡＮＡsZwvCQLCF6
trian 訓練412Please respect copyright.ＰＥＮＡＮＡQtRmIZZfyt
4.(Cognitive change)(改變認知)412Please respect copyright.ＰＥＮＡＮＡHqeA7oOkDv
不過，事情的好與壞往往只是角度和認知的問題，412Please respect copyright.ＰＥＮＡＮＡbWbdISA9GO
所以如果我們可改變對情況的評估，從而改變其 情412Please respect copyright.ＰＥＮＡＮＡRI16xx7Woz
緒暗示。而改變認知中的主要方法之一，是重新評412Please respect copyright.ＰＥＮＡＮＡQGHsa2EFsR
估認知（認知重新評估）。它的意思是透過重新演412Please respect copyright.ＰＥＮＡＮＡEs4kegJZOf
譯譯事件的會義，以改變事件的情緒影響。如果我412Please respect copyright.ＰＥＮＡＮＡdg19fq9qdg
們考試不及格，好友卻 考了第一，我們或會有嫉妒412Please respect copyright.ＰＥＮＡＮＡuG99Dvn9LS
忌，埋怨等反應，但如果我們改變這一事的理解，412Please respect copyright.ＰＥＮＡＮＡaosyc0VszV
解釋為為好友自豪，並決定見賢思齊的話，便可以412Please respect copyright.ＰＥＮＡＮＡepkc0GHVKw
把它的情緒轉化為正面，甚至 化作動力。而心理學412Please respect copyright.ＰＥＮＡＮＡwRsdqDeAWT
研究亦指出，這方法對我們健康和人際關係都有正412Please respect copyright.ＰＥＮＡＮＡ1XOgYc9Nrh
面影響；不過，它由於難以克服，往往較適用於應412Please respect copyright.ＰＥＮＡＮＡXdVMNsVHlK
對降低強度的情緒，只能指在某些情況下
下使用，可能會弄巧巧成批。“樹洞香港THK utee412Please respect copyright.ＰＥＮＡＮＡfsCN0nD9r6
Thiking Phontnct。412Please respect copyright.ＰＥＮＡＮＡ1MkP5dyo3z
Although the above three methods are effective,412Please respect copyright.ＰＥＮＡＮＡRFwTNnMSl8
they have not really changed the causal412Please respect copyright.ＰＥＮＡＮＡe6buPkKGl9
relationship between the situation and our412Please respect copyright.ＰＥＮＡＮＡ6PQ5uydT9D
emotions. However, whether things are good or412Please respect copyright.ＰＥＮＡＮＡH8BVJvqx7f
bad is often just a matter of perspective and412Please respect copyright.ＰＥＮＡＮＡOP1lN2lMr8
perception, so if we can change our assessment of412Please respect copyright.ＰＥＮＡＮＡdVJyLbI86Z
the situation, we can change its emotional412Please respect copyright.ＰＥＮＡＮＡiSulDqzDt9
meaning. One of the main ways to change412Please respect copyright.ＰＥＮＡＮＡK1fhAb8DIX
cognition is to re-evaluate cognition (cognitive412Please respect copyright.ＰＥＮＡＮＡG253bcIGYi
reappraisal). It means to change the emotional412Please respect copyright.ＰＥＮＡＮＡF1Kg3MHviK
impact of the event by reinterpreting the meaning412Please respect copyright.ＰＥＮＡＮＡ5qUCBFAchg
of the event. If we fail the exam and our friend412Please respect copyright.ＰＥＮＡＮＡ4cyTmnWdpf
gets the first place, we may react with jealousy and412Please respect copyright.ＰＥＮＡＮＡHhY7DQ2XP0
complaint, but if we change our understanding of412Please respect copyright.ＰＥＮＡＮＡckMT7pkLZk
the matter and interpret it as being proud of a412Please respect copyright.ＰＥＮＡＮＡsYtvCTQXYA
friend and decide to
see the best, we can Negative emotions turn into412Please respect copyright.ＰＥＮＡＮＡC2TbLedB4m
positive, even into motivation. And psychological412Please respect copyright.ＰＥＮＡＮＡbWmNEvkacQ
research also pointed out that this method has a412Please respect copyright.ＰＥＮＡＮＡiMTk8jvRmh
positive impact on our health and interpersonal412Please respect copyright.ＰＥＮＡＮＡ992SQJ5seO
relationships; however, because of its greater412Please respect copyright.ＰＥＮＡＮＡo3rCYOYhEM
difficulty, it is often more suitable for coping with412Please respect copyright.ＰＥＮＡＮＡ1HIhSYDN3K
lower-intensity emotions, and it is more likely to be412Please respect copyright.ＰＥＮＡＮＡeq9E5jWnVb
used in certain situations. It will happen in412Please respect copyright.ＰＥＮＡＮＡHotkmwxQe8
batches. "Tree Hole Hong Kong THK utee Thiking412Please respect copyright.ＰＥＮＡＮＡFnS6Fv52Oc
Phontnct.412Please respect copyright.ＰＥＮＡＮＡTtf2LdXUvG
response 反應/響應412Please respect copyright.ＰＥＮＡＮＡ4HIV5L52Pf
modulation 調製412Please respect copyright.ＰＥＮＡＮＡCCCiUNOaAg
5.(Response modulation)(反應調製)412Please respect copyright.ＰＥＮＡＮＡ0PK3a923lV
此方法和上面某些方法有相當大的差異：前原因是412Please respect copyright.ＰＥＮＡＮＡ5reL82hc0t
因為用於出現情緒反應之前，被合稱為“前攝調節412Please respect copyright.ＰＥＮＡＮＡtCIZRStbI4
”（antcedent-focused）；第五種由於用於發生情緒412Please respect copyright.ＰＥＮＡＮＡvMdSXVaQA0
反應後， 反應調製當中有大量涉及不同類型行為，412Please respect copyright.ＰＥＮＡＮＡER3AAa2UAs
如做運動，睡眠，甚
至酒精，藥物等，均對情緒管理有一定功效；不過412Please respect copyright.ＰＥＮＡＮＡfSbes0Oh5g
，我們也必須考慮 另外，壓抑表達（表情抑制）也412Please respect copyright.ＰＥＮＡＮＡVPWNtsdl1J
是一個方法把情緒忍住不表達出來，雖然對控製表412Please respect copyright.ＰＥＮＡＮＡOEhXqKSIry
情，心率等有一定 用處，分數開始重新評估認知，412Please respect copyright.ＰＥＮＡＮＡAbzwclIEcv
它對克制的情緒作用減少：而因為它更刻意意，所412Please respect copyright.ＰＥＮＡＮＡbL0sCCkkNQ
耗用能量代謝：它也可能損害我們表達正面情緒的412Please respect copyright.ＰＥＮＡＮＡPx5qMRerzN
能力，減少我們的社交能力，對 如果真的要使用此412Please respect copyright.ＰＥＮＡＮＡWdoQpwjhO3
方法，也適當小心使用。“樹洞香港THK utee412Please respect copyright.ＰＥＮＡＮＡl7OMOQivtI
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱412Please respect copyright.ＰＥＮＡＮＡxk5LsAUjsA
症症狀有正向關係），因此相形見細。412Please respect copyright.ＰＥＮＡＮＡt13VOGukCt
This method is quite different from the above four412Please respect copyright.ＰＥＮＡＮＡV5zAlKqb2b
methods: the first four are collectively called412Please respect copyright.ＰＥＮＡＮＡn2OMijX6DM
"antecedent-focused" because they are used412Please respect copyright.ＰＥＮＡＮＡqLkaiqMxYs
before emotional reactions occur; the fifth one is412Please respect copyright.ＰＥＮＡＮＡSiLIs7LbcW
used after emotional reactions occur. Are412Please respect copyright.ＰＥＮＡＮＡu3mHR6NqrW
classified as "response-focused"). Many of the412Please respect copyright.ＰＥＮＡＮＡESc912JyNu
response modulations involve different types of412Please respect copyright.ＰＥＮＡＮＡj5E3GAbeGY
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain412Please respect copyright.ＰＥＮＡＮＡWnkjWmE853
effects on emotional management; however, we412Please respect copyright.ＰＥＮＡＮＡ1TegivEeod
must also consider the long-term impact of these412Please respect copyright.ＰＥＮＡＮＡnKjlrEolIQ
methods on our physical and mental health to412Please respect copyright.ＰＥＮＡＮＡNojMjDdvnk
prevent Problems such as alcohol and drug412Please respect copyright.ＰＥＮＡＮＡ2F5n7HbXuV
abuse. In addition, expressive suppression is also412Please respect copyright.ＰＥＮＡＮＡp5im3XF1Cp
a method to suppress emotions. Although it is412Please respect copyright.ＰＥＮＡＮＡYEg8syMkrK
useful for controlling expressions and heart rate, it412Please respect copyright.ＰＥＮＡＮＡCugndffnvw
has a lower effect on restraining negative emotions412Please respect copyright.ＰＥＮＡＮＡ1JGSqyFQJ7
than reevaluating cognition: and because it is more412Please respect copyright.ＰＥＮＡＮＡfMagrGmqgH
effective. To be deliberate, it consumes more412Please respect copyright.ＰＥＮＡＮＡFDDAUzjThp
energy: it may also damage our ability to express412Please respect copyright.ＰＥＮＡＮＡronU7Huzwc
positive emotions, weaken our social skills, and is412Please respect copyright.ＰＥＮＡＮＡanRppxeY8l
unhealthy for physical and mental development412Please respect copyright.ＰＥＮＡＮＡeascOcFA1U
(for example, it has a positive relationship with412Please respect copyright.ＰＥＮＡＮＡUlUFB9QBAq
depression symptoms), so it is different. If you412Please respect copyright.ＰＥＮＡＮＡRTRTuI21i5
really want to use
this method, you should also use it carefully. "Tree412Please respect copyright.ＰＥＮＡＮＡwBoyohdXLx
Hole Hong Kong THK utee Thiking Phontnct.
